BWS Beginner - Abs Workout

BEGINNER
abs workout
guide
BEGINNER ABS WORKOUT
TABLE OF CONTENTS
ABS TRAINING GUIDELINES 3

ABS WORKOUT 4
WEIGHTED CRUNCHES
(UPPER ABS) 5
REVERSE CRUNCHES
(LOWER ABS) 6
DISCLAIMER 7
@JEREMYETHIER 2
ABS TRAINING GUIDELINES
This PDF is designed to act as a supplemental resource for

you to refer to while you’re performing the ab workout. I
would highly suggest reading over the “ab workouts” chapter
within your program to get a better understanding of why
this routine is designed the way it is. I would also strongly
advise that you watch the tutorial videos for each ab exercise
within this routine (located in the exercise tutorials section
of your program) in order to see the best results with these
movements.
Your ab workout is designed to adequately target each
area of your abs (the upper abs and the lower abs). You will
perform this ab workout 1x/week per week. Once you reach
the Intermediate program we will bump up the abs training
frequency to 2x/week instead and also add a couple more
challenging exercises to really grow the abs. But for now, this
will be more than enough.
As for when to perform your ab workouts, it’s entirely up
to you. It can be done immediately after one of your main
workouts or separately on a rest day. Choose whatever you’ll
be most consistent with.
Lastly, when performing your ab exercises, focus on
progressively overloading the movements by either increasing
the number of reps you perform or increasing the weight
used overtime. However, this should be done very slowly
and gradually AND always with proper form in order to
prevent injury. I recommend utilizing the “double progression”
progressive overload method to your ab exercises. This means
that for each ab exercise, you will try to work up to 3 sets of
15 reps. Once you can successfully do that, try adding a little
bit of weight to the movement and gradually try to get to 3
sets of 15 reps again before you repeat the process by adding
a little bit more weight.
@JEREMYETHIER 3
ABS WORKOUT
EXERCISE SETS REPS REST NOTES
Weighted Knees bent, lay back on ab

1.5
Crunches 3 8-15 mat, flex abs to curl body up,
minutes
(Upper Abs) control body back down.
Lay back on bench or ground,

Reverse
1.5 flatten low back, flex abs to
Crunches 3 8-15
minutes curl hips up towards chest,
(Lower Abs)
control legs back down.
This workout is designed to be performed as a circuit. Perform 1 set of each ab exercise

consecutively (one right after the other without rest) and then take a 2-minute rest before
repeating the circuit again. The circuit should be done a total of 3 times, meaning that each
exercise is done for a total of 3 sets.
If lack of available equipment makes it difficult to perform them in a circuit, then perform them
how you would normally (3 sets of the first exercise then onto the next) with around 60 seconds
of rest between each set
@JEREMYETHIER 4
WEIGHTED CRUNCHES
(UPPER ABS)
STEP 1
STEP 1: SETUP
Lay your lower back on the mat and plant your
feet in front of you with your knees bent at 90
degrees. STEP 2
STEP 2
Place your hands across your chest, contract
your abs hard, and then curl your spine
forwards bringing your chest up towards your
knees. Continue up as far as you can, past the
point where your torso makes a 45 degree STEP 2
angle with the ground. Use your abs to control
your body back down to the starting position,
letting your back extend over the ab mat, and
then continue for another rep.
ADDITIONAL TIPS
Here’s a link to an ab mat that we recommend

you purchase if you don’t already have one. An
alternative to the ab mat is to use a rolled up
towel and place that under your low back or to use
a stability ball to perform your crunches on.
Once you can do 3 sets of 15 controlled reps HARDER
with your hands on your chest, you can make the
movement more difficult by placing your hands
behind your head. Once that becomes easy, you
can start overloading with weight by holding a
weight plate or dumbbell at your chest.
HARDEST
@JEREMYETHIER 5
REVERSE CRUNCHES
(LOWER ABS)
STEP 1
STEP 1: SETUP
Lay your back on the bench with your knees
bent in the air at a 90 degree angle. To stabilize STEP 2
your body, grab under one end of the bench
with your arms.
STEP 2
Engage your abs and tilt your pelvis forwards.
Lift your hips up off the bench by thinking
about curling your hips up towards your chest. STEP 2
Slowly lower your hips back down to the
starting position with your low back flat against
the bench and then repeat for another rep.
ADDITIONAL TIPS
The more bent your knees and the closer they

are to your body, the easier it will be. So try it
out with your knees quite bent and then try
extending them further away from your body to
make it more difficult. Eventually you can start
loading the exercise with weight by squeezing an
exercise ball between your knees as you perform HARDER
it.
To best engage the lower abs, perform this
exercise on a decline bench if you have one
available.
HARDEST
@JEREMYETHIER 6
DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or
or healthcare advice of any kind. The contents adhere to as a result of what you read in this
of this document are not intended to diagnose, PDF shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
your physician, dietitian, or other qualified health- No part of this report may be reproduced or
care professional on any matters regarding your transmitted in any form whatsoever, electronic or
health, engagement in physical activity, and/or mechanical, including photocopying, recording, or
diet before starting any fitness program or meal by any informational storage or retrieval system
plan to determine if it is suitable for your needs. without the express written, dated, and signed
This is especially important if you (or your family permission from the author (Jeremy Ethier). All
members) have a history of high blood pressure copyrights are reserved.
or heart disease, if you have ever experienced Built With Science™
chest pain while exercising, or if you have ex- may not be copied or
perienced chest pain in the past month when used for any purpose
not engaged in physical activity. You should also without express
consult your physician, dietitian, or other qualified written consent.
healthcare professional before starting any fit-
ness program, meal plan, or dietary regimen if you
smoke, have high cholesterol, are obese, or have
a bone or joint problem that could be made worse
by a change in physical activity or diet. Do not
start or continue any fitness program, meal plan,
or dietary regimen if your physician, dietitian,
or health care provider advises against it. If you
experience faintness, dizziness, pain, shortness
of breath or any other form of discomfort at any
time while exercising or while following any meal
plan/dietary regimen, you should stop immediate-
ly. If you are in Canada and think you are having a
medical or health emergency, call your health care
provider, or 911, immediately.
@JEREMYETHIER 7
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BEGINNER

ABS TRAINING GUIDELINES 3

ABS TRAINING GUIDELINES

This PDF is designed to act as a supplemental resource for

EXERCISE SETS REPS REST NOTES

Weighted Knees bent, lay back on ab

Lay back on bench or ground,

This workout is designed to be performed as a circuit. Perform 1 set of each ab exercise

Here’s a link to an ab mat that we recommend

The more bent your knees and the closer they

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